Bench Press (Barbell)
SETS
WEIGHT & REPS
W
57.5kg x 10 reps
W
70kg x 5 reps
1
80kg x 4 reps
Best Weight
2
75kg x 6 reps
Best 1 Rep Max
3
75kg x 6 reps
4
75kg x 6 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
10kg x 12 reps
2
10kg x 12 reps
Skullcrusher (Barbell)
SETS
WEIGHT & REPS
1
17.5kg x 12 reps
2
17.5kg x 12 reps
Back Extension (Weighted Hyperextension)
SETS
WEIGHT & REPS
1
20kg x 10 reps
Best Weight
Best Volume
2
20kg x 10 reps